Many of us may be getting an adequate amount of vitamins, but what about the proper intake of minerals?
Over time, deficiencies such as calcium, potassium and magnesium can contribute to to chronic illnesses such as heart disease, osteoporosis and cancer. Taking a mineral supplement can help but most experts agree that it’s best to get your minerals from whole foods. Here are the roles that some of these minerals serve in your body:

Calcium: important for strong teeth and bones and for muscle and nerve function. Dosage should be 1000-1500mg dependent on age. Good sources are dairy products, almonds, spinach.

Magnesium: found mainly inside muscles, soft tissues and bone. Helps with muscle contraction and nerve transmission. Plays a significant role in the formation and strength of bones and teeth. Also important in adrenal health. Dosage should be 400-600mg daily. Good sources include sunflower seeds, quinoa, boiled spinach, tofu, almonds, avocado and potatoes.

Potassium: essential for nerve function, muscle contraction and maintenance of normal blood pressure. Recommended dosage is 4700mg for men and women. Good sources are baked potato with skin, avocado, plain yogurt and cooked greens.

Enjoy these wonderful foods and be healthy!

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